Ron Meal Plan: May 23-28, 2026

Saturday, May 23

Breakfast (11:00 a.m.): Coffee with creamer (about 85 to 115 ml creamer total, 140), Fairlife chocolate protein shake (150), and small apple (104). Meal subtotal: 394 calories.
Midday meal (1:45 p.m.): Protein oatmeal (1 packet, 220) plus medium orange (73). Meal subtotal: 293 calories.
Afternoon coffee (3:30 p.m.): Coffee with creamer (about 85 to 115 ml creamer total, 140) plus medium banana (105). Meal subtotal: 245 calories.
Shared dinner (6:00 p.m.): Flank steak, about 5 oz cooked steak, with roasted baby potatoes (about 5 oz) and asparagus, plus a side salad with light vinaigrette (560). Meal subtotal: 560 calories.
Evening snack (9:15 p.m.): String cheese stick plus about 100 g baby carrots and 3 Town House sea salt pita crackers (135). Meal subtotal: 135 calories.
Late snack (12:00 a.m.): Greek yogurt (5.3 oz, 140) plus about 1/2 cup strawberries (27). Meal subtotal: 167 calories.
Estimated daily total: 1,794 calories.

Breakfast (11:00 a.m.): Coffee with creamer (about 85 to 115 ml creamer total, 140), Fairlife chocolate protein shake (150), and medium orange (73). Meal subtotal: 363 calories.
Midday meal (1:45 p.m.): About 0.75 serving of the turkey, cheddar, and cracker plate, roughly 5 turkey slices, 2 cheddar slices, and 7 to 8 crackers (331). Meal subtotal: 331 calories.
Afternoon coffee (3:30 p.m.): Coffee with creamer (about 85 to 115 ml creamer total, 140). Meal subtotal: 140 calories.
Shared dinner (6:00 p.m.): Reheated cashew chicken stir-fry with measured rice and steamed broccoli, about 1.2 listed servings (1 listed serving = 1/4 recipe, 505). Meal subtotal: 505 calories.
Evening snack (9:15 p.m.): Apple and peanut butter, 1 small apple plus 1 tbsp peanut butter (165). Meal subtotal: 165 calories.
Late snack (12:00 a.m.): Cottage cheese, about 140 to 160 g total (153), plus about 1/2 cup blueberries (42). Meal subtotal: 195 calories.
Estimated daily total: 1,699 calories.

Breakfast (11:00 a.m.): Coffee with creamer (about 85 to 115 ml creamer total, 140), Fairlife chocolate protein shake (150), and small apple (104). Meal subtotal: 394 calories.
Midday meal (1:45 p.m.): Turkey and avocado wrap, 1 tortilla wrap with about 3 oz turkey and 1/4 avocado (310). Meal subtotal: 310 calories.
Afternoon coffee (3:30 p.m.): Coffee with creamer (about 85 to 115 ml creamer total, 140) plus medium orange (73). Meal subtotal: 213 calories.
Shared dinner (6:00 p.m.): Instant Pot chicken tortilla soup with a small corn tortilla and side salad, about 1.2 listed servings (1 listed serving = 1/8 recipe, 470). Meal subtotal: 470 calories.
Evening snack (9:15 p.m.): Protein chips (140) plus small apple (104). Meal subtotal: 244 calories.
Late snack (12:00 a.m.): Cottage cheese, about 140 to 160 g total (153). Meal subtotal: 153 calories.
Estimated daily total: 1,784 calories.

Breakfast (11:00 a.m.): Coffee with creamer (about 85 to 115 ml creamer total, 140), Fairlife chocolate protein shake (150), and medium banana (105). Meal subtotal: 395 calories.
Midday meal (1:45 p.m.): Protein oatmeal (1 packet, 220) plus Greek yogurt (5.3 oz, 140). Meal subtotal: 360 calories.
Afternoon coffee (3:30 p.m.): Coffee with creamer (about 85 to 115 ml creamer total, 140). Meal subtotal: 140 calories.
Shared dinner (6:00 p.m.): Reheated chicken and sausage gumbo over measured rice with steamed green beans, about 1.1 listed servings (1 listed serving = 1/6 recipe, 542). Meal subtotal: 542 calories.
Evening snack (9:15 p.m.): Fruit leather plus cheese stick (110). Meal subtotal: 110 calories.
Late snack (12:00 a.m.): Cottage cheese, about 140 to 160 g total (153), plus medium orange (73). Meal subtotal: 226 calories.
Estimated daily total: 1,773 calories.

Breakfast (11:00 a.m.): Coffee with creamer (about 85 to 115 ml creamer total, 140), Fairlife chocolate protein shake (150), and medium orange (73). Meal subtotal: 363 calories.
Midday meal (1:45 p.m.): Turkey and avocado roll-ups, about 4 oz turkey plus 1/3 avocado, with 6 Town House sea salt pita crackers (275). Meal subtotal: 275 calories.
Afternoon coffee (3:30 p.m.): Coffee with creamer (about 85 to 115 ml creamer total, 140) plus medium banana (105). Meal subtotal: 245 calories.
Shared dinner (6:00 p.m.): Tacos with a small corn casserole and lettuce, tomato, and sauteed peppers and onions, about 1.25 listed servings (1 listed serving = 1/6 recipe, 446). Meal subtotal: 446 calories.
Evening snack (9:15 p.m.): Greek yogurt (5.3 oz, 140) plus about 1/2 cup blueberries (42). Meal subtotal: 182 calories.
Late snack (12:00 a.m.): Cottage cheese, about 140 to 160 g total (153), plus medium apple (104). Meal subtotal: 257 calories.
Estimated daily total: 1,768 calories.

Breakfast (11:00 a.m.): Coffee with creamer (about 85 to 115 ml creamer total, 140), Fairlife chocolate protein shake (150), and small apple (104). Meal subtotal: 394 calories.
Midday meal (1:45 p.m.): Chicken salad wrap made with the Paprika chicken salad recipe using low-fat mayonnaise, about 1 wrap total (315). Meal subtotal: 315 calories.
Afternoon coffee (3:30 p.m.): Coffee with creamer (about 85 to 115 ml creamer total, 140). Meal subtotal: 140 calories.
Shared dinner (6:00 p.m.): Mushroom ravioli with Parmesan cream sauce, roasted broccoli, and a side salad, about 1.25 listed servings (1 listed serving = 1/5 recipe, 461). Meal subtotal: 461 calories.
Evening snack (9:15 p.m.): Apple and peanut butter, 1 small apple plus 1 tbsp peanut butter (165). Meal subtotal: 165 calories.
Late snack (12:00 a.m.): Protein bar (190) plus about 1/2 cup strawberries (27). Meal subtotal: 217 calories.
Estimated daily total: 1,692 calories.